Workout regimens do great wonders for your mind, body and heart. They put you on the path to gaining a muscular physique. But are workouts enough for giving you the toned body you want? The answer obviously, as you know is a NO! Muscle building workouts are rendered incomplete without the proper muscle building diet in tandem. A sapling doesn’t turn into a huge tree unless it’s given equal amounts of sunlight and water. No matter how hard you workout or how you mix exercises , muscle building will not occur the way you desire it, unless you take in the right nutrition. So, eat right to build right!
The muscle building diet for men is not restricted to just thin or fat people. Building muscle, for both types of bodies need dedication and discipline. Cheating on your diet is allowed only if and when your trainer permits it. Once you cheat, it’s all downhill from there.The following are the choicest foods to help add some muscle in your body.
Eggs:
These are nature’s store houses of protein! Bodybuilders swear by the power of proteins in eggs . You can eat your eggs poached, scrambled, boiled, maybe even raw (not recommended though). You get seven to eight grams of protein per egg. Imagine eating one at a time and graduating to three per meal. We can already see some muscles building up!
Nuts:
The healthier alternative to chips and crisps are nuts like almonds and walnuts etc. They are a great way to fill you up while repairing your workout worn muscles! And they are packed with healthy cholesterol, so munch away to gain some muscle.
Chickpeas:
These should be your anytime carb-of-choice if you are having a problem going big and staying lean. Replace the rice and grain in your diet and see the wonders (with help of your muscle building exercises, of course). This versatile muscle building food contains 12gm of fiber and a whooping 45 gm of slow acting carbs per cup. A muscle building choice of carbohydrates that your trainer will approve.
Yogurt:
One of the best muscle building and easily available foods on our list is this yummy dairy product. Filled with vitamin D and calcium, this treat helps improve muscle growth and the probiotics in the yogurt aid digestion. Here’s one of the easier answers to how to build your muscle fast!
Most people wouldn’t expect yogurt to be a part of the muscle building diet for men but you should definitely reconsider. Yogurt is also a great source of protein; more fodder for your muscles!
Salmon:
This freshwater marine treat contains high quality proteins and a long chain of Omega-3 fats EPA & DHA. These omega-3 fats which are highly popular for improving heart heath, also inhibit muscle breakdown while increasing the anabolic capacity of amino acids. So reel salmons in and eat your way to a healthy, muscled and chiselled physique. Feeling the bulge in the biceps, aren’t you?
Quinoa:
This grain is well equipped to fulfill all your muscle building nutrition requirements. Quinoa contains all the nine essential amino acids; the acids that our body fails to produce. In addition to this, it contains three grams of protein, more (per cup) than brown rice, which doesn’t contain all the amino acids. So, these eight grams of protein per cup are a going to help you build muscle faster and more efficiently.
Black beans:
Black beans are rich in vitamins B, K, C & A. Also rich in protein and fiber , these beans contain 15 grams of protein and fiber per cup. Black beans provide calorie dense carbs, ideal for muscle building.
Cottage cheese:
This delicious dairy product contains 28 gm protein per cup and also high amounts of casein protein! This is the one of the perfect muscle building foods that can be eaten with anything and anytime, to aid you in those hardcore muscle building workouts and get you ripped!
Lentils:
Containing loads of fibers and minerals, lentils are a great addition to your muscle building diet. They provide a great deal of carbohydrate, which is slow burning and helps boost your energy during power training sessions and replenishes lost nutrients. The tiny looking food is a power house of energy and should be included in a muscle building diet for men.
Spinach:
Super food spinach, packs in loads of vitamins and calcium reserves. Calcium helps provide relaxation to the muscles and prevent cramps during heavy muscle building workout sessions. Another must-have in the muscle building diet for men.,Now that we have listed our top muscle building foods, we are here to do away with another one of your confusions i.e., what meal or diet plans should a vegetarian or non-vegetarian have? So here goes:
Non-vegetarian muscle building diet for men
Meat eaters are at an advantage when it comes to muscle building foods and diet because the protein found in the meat is amazing. It helps in your muscle building journey.
Swap your greasy meats and include the healthier meat dishes in your meals. Maybe you could try these initially:
Breakfast:
A healthy and filling helping of bacon and eggs provides inflammation-reducing omega 3 fatty acids, and bone-strengthening phosphorus. That’s one meal of nutritious goodness in the muscle building diet for men.
Lunch:
The filling and incredibly nutritious helping of chicken and avocado salad boasts of heart healthy fats and B vitamins which boost your energy levels. This also fulfils all the cravings and keeps you full for longer.
Dinner:
For dinner, you can whip up this cool recipe that serves two. All you need is sourdough baguette, lean organic beef minute steaks, wholegrain mustard, medium sweet potatoes, rapeseed oil and salt and pepper to taste. Serve the well done or rare cooked steak between the mustard laden baguette, with sweet potato chips.
Snacks:
Wondering how to snack healthy and help your muscles? Here’s how:
Beef jerky and cashew nuts are great sources of brain-boosting iron and energy-enhancing copper.
Sourdough bread has a low glycemic load and so can be part of your snack plan. Sweet potatoes contain a high level of immunity-boosting vitamins A & C.
Vegetarian muscle building diet for men
Meat sure is a great accompaniment to muscle building exercises and workouts but that doesn’t leave the veggies far behind. Here are some amazing, muscle building vegetarian foods, for you dedicated vegetarians out there. Meat-eaters who need a change in their everyday diet can try these too. After all, vegetables can’t be done away with if you’re looking to build some healthy muscle.
Breakfast:
Kick start your mornings with oat porridge and milk that provides abundant protein and slow-releasing carbs. Fuel your energy reserves with this filling breakfast.
Lunch:
Prepare some roasted butternut squash with goat’s cheese for a healthy lunch break. All you need is a butternut squash, olive oil, courgette, red pepper, goat’s cheese, pine nuts, cherry tomatoes, parsley and some parmesan. This roasted delight is sure to fill your stomach up with nutrition.
Dinner:
The amazing chickpea curry comes to your rescue at dinner, packed with tons of proteins and fibre to fill you up and also maintain a healthy digestive system.
Snacks:
Cottage cheese, Greek yogurt and almonds, all provide great doses of protein, helping support your muscle-building between meals.
- The nutritional value of your everyday meal is something which you will be amazed at.
- Goat’s cheese contains proteins, is low in salt and high in vitamins D and K.
- Courgette, a source of manganese helps the body process proteins and produce testosterone (both useful in getting you those bulging biceps).
Pine nuts are full of proteins, vitamin A and mono saturated fats. Hope you enjoy our muscle building diet for men and benefit from it too. We hope to bring you the best advice on muscle building exercises and muscle building diets and tips further too. Having a dream body, which is chi selled to perfection, needs the right amount of work, energy and rest. Also, never forget the three “Es” : Eating, Energy and Exercise.
Original article and pictures take urbanwired.com site
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